Pre-Season Fitness Testing in Santa Cruz

Understanding where pre-season fits in annual training:

• Off-Season (Base Phase):
  • • Duration: 12 to 20 weeks
  • • Focus: Build aerobic base, high volume at low intensity
  • • Intensity: 90 to 100% below VT1 (easy training)
  • • Goal: Maximize mitochondrial development, aerobic capacity
  • • Testing: Ideally test before off-season starts AND at end
• Pre-Season (Build Phase):
  • • Duration: 8 to 12 weeks
  • • Focus: Build race-specific fitness on top of base
  • • Intensity: Add threshold and VO₂ max work (polarized 80/20 distribution)
  • • Goal: Sharpen for competition while maintaining base
  • • Testing: TEST AT START OF PRE-SEASON (this is it!)
• In-Season (Competition Phase):
  • • Duration: 8 to 16 weeks (depends on sport)
  • • Focus: Maintain fitness, taper for key events, compete
  • • Intensity: Lower volume, maintain intensity, race-specific work
  • • Goal: Peak performance at targeted competitions
  • • Testing: Mid-season testing optional to verify maintenance
• Transition (Recovery Phase):
  • • Duration: 2 to 4 weeks
  • • Focus: Active recovery, mental break, cross-training
  • • Goal: Physical and mental refresh before next cycle

When to schedule pre-season testing for optimal results:

• General Recommendation: 8 to 12 Weeks Before First Competition
  • • Provides time to act on test results
  • • Allows full pre-season training block with updated zones
  • • Too early: Fitness still changing, zones may need update mid-pre-season
  • • Too late: Not enough time to address weaknesses before racing
• By Sport:
  • • Spring Racing (Track, Road Running, Spring Soccer): Test January/early February
  • • Summer Racing (Triathlon, Summer Cycling): Test March/April
  • • Fall Racing (Cross Country, Fall Marathon, Cyclocross): Test July/August
  • • Winter Racing (Indoor Track, Winter Sports): Test October/November
• Special Considerations:
  • • Two Race Seasons per Year: Test before each pre-season (e.g., XC fall, track spring = test in July and January)
  • • Continuous Racing Calendar: Test during brief off-periods or early in extended buildups
  • • After Injury Layoff: Test when returning to full training to re-establish baseline

Key insights from pre-season VO₂ max testing:

• Aerobic Fitness Change:
  • • Compare to last season's end-of-season or previous pre-season test
  • • Improved: Off-season training effective, continue approach
  • • Maintained: Acceptable if off-season focus was recovery or low volume
  • • Declined: Need to address-may require extended base phase before intensity
• Threshold Position:
  • • VT1 and VT2 as % of VO₂ max
  • • High VT2 (85%+ of max) = good race-specific fitness, ready for intensity
  • • Low VT2 (70 to 80% of max) = need more threshold work during pre-season
  • • Guides training emphasis for upcoming 8 to 12 weeks
• Economy/Efficiency:
  • • Heart rate at submaximal paces
  • • Lower HR at same pace = improved economy
  • • Indicates off-season training produced desired adaptations

How different sports use pre-season testing:

• Distance Running (5K to Marathon):
  • • Test after winter base building, before spring racing season
  • • Verify aerobic base solid before adding speed work
  • • Easy run pace for pre-season mileage buildup
  • • Tempo and interval paces for race-specific workouts
  • • Timing: January/February for spring marathons, July/August for fall marathons
• Road Cycling / Criterium:
  • • Test after winter base miles before spring race calendar
  • • Establish FTP and power zones for interval work
  • • Zone 2 for continued base maintenance
  • • VO₂ max intervals for race-winning surges
  • • Timing: February/March for spring racing, November for early season overseas races
• Triathlon (Olympic to Ironman):
  • • Test before build phase for summer racing
  • • Zones applicable across swim, bike, run with sport-specific adjustments
  • • Particularly important for bike and run training
  • • Timing: March/April for summer Ironman, January/February for early season 70.3s
• Cross Country (High School / College):
  • • Test in late summer before XC season
  • • Verify summer training produced fitness gains
  • • Set zones for pre-season team workouts
  • • Timing: July/early August (season starts late August/early September)
• Soccer / Field Sports:
  • • Test before pre-season training camp
  • • Assess off-season conditioning effectiveness
  • • Guide aerobic conditioning work in camp
  • • Helps avoid overtraining during intense multi-session camp days
  • • Timing: 2 to 4 weeks before season starts

How to use test results to plan 8 to 12 week pre-season:

• Weeks 1 to 4 (Early Pre-Season):
  • • Continue emphasizing aerobic base (70 to 80% training volume Zone 2)
  • • Introduce threshold work: One tempo or threshold interval session per week
  • • Gradually increase volume to peak
  • • Build neuromuscular fitness with strides or short hill sprints
  • • Focus: Maintain base while beginning to sharpen
• Weeks 5 to 8 (Mid Pre-Season / Build):
  • • Add second quality session per week
  • • Mix of threshold and VO₂ max work
  • • Volume slightly reduces as intensity increases
  • • Still maintain 60 to 70% easy training (polarized model)
  • • Begin race-pace workouts specific to goal events
• Weeks 9 to 12 (Late Pre-Season / Sharpening):
  • • Two quality sessions per week, race-specific intensities
  • • Volume tapers slightly but remains consistent
  • • Include tune-up races or time trials
  • • Ready to transition into competition phase

Errors athletes make during pre-season phase:

• Going Too Hard Too Soon:
  • • Excitement about upcoming season leads to excessive intensity
  • • Trying to jump straight from base training to race-specific work
  • • Result: Peaked too early, burned out by mid-season
  • • Solution: Testing provides zones to prevent overdoing it
• Abandoning Aerobic Base:
  • • Adding intensity without maintaining easy volume
  • • All training becomes moderate-hard (no polarization)
  • • Base erodes, performance plateaus
  • • Solution: 60 to 80% training stays Zone 2 even during pre-season
• Training Above Tested Zones:
  • • Group training dynamics push pace beyond zones
  • • Ego: "Zones feel too easy"
  • • Result: Chronic fatigue, declining performance
  • • Solution: Trust the data, train solo if necessary
• Skipping Testing:
  • • Using last season's zones or generic formulas
  • • Pre-season training misses mark-too easy or too hard
  • • Wasted training time during critical build phase
  • • Solution: Test every pre-season for accurate data

Group testing for teams, clubs, and training groups:

• Team Benefits:
  • • Ensures all athletes train at appropriate individual intensities
  • • Prevents faster athletes from dragging slower teammates too hard on easy days
  • • Allows coaches to design workouts with individual zones in mind
  • • Identifies which athletes need more base vs. more intensity work
  • • Creates buy-in for periodized training approach
• Team Testing Logistics:
  • • Can accommodate multiple athletes back-to-back
  • • Each test ~15 minutes, plus 10 min results review
  • • Team of 10 athletes = 4 to 5 hours total
  • • Schedule on practice day or weekend
• Team Rates Available: Contact for group pricing

Tracking pre-season fitness across multiple years:

• • Test at same point each year (e.g., every January before spring racing)
• • Track VO₂ max trend: Improving, maintaining, or declining?
• • Younger athletes (teens to early 20s): Expect annual improvements
• • Peak age athletes (mid-20s to 30s): Maintain or small gains
• • Masters athletes (40+): Successful if maintaining or declining slowly
• • Long-term data reveals training effectiveness and aging trends

VO₂ Max Test: $250

What's Included:

• • Complete VO₂ max assessment
• • VT1 and VT2 identification
• • Pre-season training zones (all five zones)
• • Comparison to previous testing (if available)
• • Pre-season training recommendations
• • Guidance on intensity progression
• • Same-day results with detailed interpretation

Team Testing:Contact for group rates (3+ athletes)

Fit Evaluations
311 Soquel Ave
Santa Cruz, CA 95062

Behind Hindquarter restaurant (second entrance off Dakota St.)

Phone: 831-400-9227
Email: info@fitevals.com